CrossFit BFG – CrossFit
Warm-up
Weightlifting
Back Squats
4 sets of 10 reps (60-70% of 1RM)
Weightlifting
Upright Rows
4 sets of 10 reps (50Kgs/30Kgs)
Nice And Slow (well controlled)
Weightlifting
Bent Over Rows
4 sets of 10 reps (60Kgs/40Kgs)
Alternate Grip Each Set
Metcon
Metcon (Time)
3 Rounds For Time:
20 Wallballs (9Kgs/6Kgs)
10 Pull-Ups
5 Rope Climbs